Friday
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Strict Pull-Ups
16 Kettlebell Swings
Rest 4 minutes, and then…
8 Burpee Box Step-Overs
16 Push-Ups
Rest 4 minutes, and then…
8 Alternating Single-Arm Dumbbell Snatches
16 V-Ups
Boom Lite
Same as above. Modify as needed.
Thursday
A.
Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (55/35 lb DBs)
20 Alternating Reverse Lunges with DBs (55/35 lbs)
Boom Lite
A.
Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
30 Lateral Jumps Over Parallette
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs
Wednesday
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Down
Boom Lite
Same as above. Modify as needed.
Tuesday
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Boom Lite
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Single Unders
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
Monday
A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups
Boom Lite
A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Kettlebell Swings
Saturday
A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches
Rest 8 minutes, and when the running clock reaches 20:00…
B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses
The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.
Thursday
A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Note: If you are 18 or below, please use the same weight for set 6, 7, and 8. Not exceeding 90%.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups
Boom Lite
A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/18″)
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups
Wednesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Boom Lite
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Burpees
20 Kettlebell Swings
Tuesday
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Boom Lite
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 20 Goblet Squats
Minute 3 – 20 Push-Ups
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Plank
Monday
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
20 Burpees
Time Cap = 15 Minutes
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Supinated Grip Bent-Over-Barbell Rows @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
Boom Lite
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups
immediately followed by…
10 Burpees
Time Cap = 15 Minutes
Recent Comments